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Back Pain

Ergonomics of Gardening: How You Can Protect Your Lower Back

Gardening season is here! Are you ready to plant some flowers or vegetables?

Many gardeners get injured at this time of year, often because they pull their muscles or twist their back. Gardening is a great activity if you enjoy working the land and spending time outdoors, but if you don’t use these best practices, you could easily become injured. Here’s what you need to know to protect yourself.

Stretch First

Spend several minutes stretching before you start gardening. Stretching loosens your muscles, making you more nimble, and helps prevent injuries. If you’re not sure which stretches are most beneficial, talk to your Boca Raton chiropractor to get suggestions.

Cushion Your Knees

Gardening often involves kneeling in the dirt digging holes. Wear knee pads to protect your knees while you’re kneeling, or put a cushion beneath your knees.

Use the Right Tools

The tools you use can make your job a lot easier, which can prevent you from straining your back and other muscles. Look for gardening tools that state they are ergonomic. Often, the best tools will have one or more of these qualities:

  • Long handles. Long handles make it easier for you to reach the ground without bending over.
  • Ergonomic grips. Ergonomic grips help keep your hands and wrists in a position where they are unlikely to get injured.
  • Lightweight. Lightweight tools are easier to lift, easier to use, and less likely to wear out your body while you’re using them.

Use a Garden Scooter

A garden scooter is a device that you can sit on while digging holes and inserting plants. A good garden scooter will also have a swivel chair that enables you to twist in the direction that you’d like to be pointed. Use a garden scooter for planting, weeding, and digging.

Take Breaks

Don’t work all day without breaks: you’re likely to do damage to your back or knees. Take breaks throughout the day to give your muscles a rest.

See Your Chiropractor

After a day spent gardening, it helps to get a massage and a chiropractic adjustment. To make an appointment for an evaluation, a massage and a chiropractic adjustment, contact us today.


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